Have You Kept Your New Year’s Resolution?

Well, we are just over four months into this New Year, and I’d be willing to bet that there are a lot of people out there who have fallen off of the wagon…. In fact, it might be safer to say they’ve left the reservation and possibly even thrown themselves over the cliff. 

When it comes to achieving your diet and weight loss goals, accountability is king! Many well-intentioned dieters have tried to shortchange this process only to realize that failure is looming overhead. Humans are “relational” creatures - we need each other. It’s just that simple. 

Other dieters struggle with discouragement. It’s very common to struggle with peaks and valleys during the weight loss process. Understanding the normal physical patterns that come along with weight loss is essential to successfully attaining weight loss goals. Having someone to coach you through all of the pitfalls will make you more likely to succeed. 

Lastly, tracking everything that you eat is essential. Research shows that people who journal their daily food intake are 50% more likely to get the weight off and keep it off. 

At Matrix Wellness Solutions, we provide intensive support, coaching, and encouragement for each of our clients. If you’d like to get your weight loss train back on the tracks, give us a call so that we can discuss your personalized plan. 

To Your Health, 

Brian Brown

The Number One Vitamin Deficiency & Why It Could Be Killing You

Vitamin D deficiencies are rampant among patients today. Low Vitamin D levels can lead to depression, anger, irritability, heart disease, blood vessel inflammation, heart attacks, strokes, low thyroid function, osteoporosis, premature bone fractures, a weak immune system, cancer, and adult onset diabetes. 

Let’s just look at one particular example… 

According to a landmark study published in 2006, in the Journal of the National Cancer Institute, higher Vitamin D levels (> 50ng/ml) translated to a 51% reduced incidence of cancer. The same study showed that in order to raise levels from 20ng/ml to 50ng/ml, it would require a dose of approximately 4,500 i.u. per day of Vitamin D. 

Despite numerous other studies proving the health benefits of properly optimizing Vitamin D levels, a government-sponsored press release was published in 2012 with statements that there are no osteoporosis health benefits in supplementing with Calcium or Vitamin D. Within hours, headlines in the Washington Post read, “Task Force Recommends Against Vitamin D, Calcium Supplements”. Many other headlines just like this one echoed around the media globe. 

As the late Paul Harvey would say, “And now, for the rest of the story.” 

According to it’s own guidelines, the Food and Drug Administration (FDA) recommends a daily allowance of Vitamin D at a dose of 600 i.u. per day, yet in the press release above, the government task force only looked at doses of 400 i.u. of Vitamin D and 1,000 mg of Calcium per day. The data was flawed. Every medical professional knows that there are significant osteoporosis health benefits with proper doses of Vitamin D and Calcium. 

This type of misinformation is detrimental to the American public. Sadly, many people will abandon these valuable supplements and suffer because of it. Why would a government-sponsored task force want to publish such data? Why wouldn’t they tell the whole story? 

I’m not a conspiracy theorist, and I can’t even pretend to figure out this maze of dysfunction, but what I do know is this; we have to be proactive in our own healthcare. I would go even further to add, we have to be proactive in our own WELLNESS CARE! I encourage people to read, read, and read some more. Become informed health consumers. Don't just depend on being fed information by your insurance company or healthcare provider. BE PROACTIVE & FIND A HEALTHCARE PROVIDER THAT WILL LISTEN TO YOU AND HELP YOU DEVELOP A PERSONALIZED WELLNESS PLAN. 

Your life may very well depend on it. 

To Your Health, 

Brian Brown

Eating Like Jesus: 8 Healthy Foods Of His Time (Part 2)

Continued...

5. Grapes 

Grapes are still one of the most plentiful foods in the Middle East today. They are very high in health promoting anti-oxidant compounds called Saponins & Phytonutrients which have been shown to have heart health benefits of red grapes – decrease bad cholesterol, increase good cholesterol, and decrease triglycerides. Additionally, much like pomegranates, they have been shown to protect against the damaging effects of the breakdown of bad cholesterol. 

6. Vinegar 

The health benefits of vinegar have been known for quite some time. It seems to decrease the rate of absorption of carbohydrates in the diet, which, in turn, improves blood sugar control 

7. Figs 

Figs are high in potassium, which is essential for proper electrical activity in the heart. It’s also been shown to help support normal blood pressure. Because of its high dietary fiber content, it definitely helps maintain proper intestinal health and may also have benefits in weight management 

8. Lamb 

This is obviously a protein of the red meat variety. It’s unclear as to how much lamb was consumed in the Middle Eastern diet, but there are examples in Biblical texts that it was consumed regularly on special occasions. 

As a red meat, it does have the saturated fat that we need to minimize exposure to; however, at thirty-six percent, it has one of the lowest concentrations of saturated fat than the other red meats. The rest of the fat is mono-unsaturated & poly-unsaturated which is the desired type of fat that has known health benefits. 

Another benefit of lamb is that it is higher in Vitamin B3, Vitamin B12, Selenium, Zinc, Phosphorous, and Iron than a lot of other higher fat red meats. 

I know some of you may be wondering about bread, so here’s a special note about bread: Bread during Biblical times was quite different that the bread we consume today. In fact, if a person from 2000 years ago were to eat our bread, they would barely recognize it. 

In the times of our forefathers, there were only three varieties of wheat. Today, there are over 22,000 varieties of genetically modified wheat. In Biblical times, grains generally were sprouted prior to be baked or used for food. This sprouting process makes the digestion of grains much easier. Additionally, the mechanical processing of grain today makes the grain particles about 10,000 times smaller than the particle sizes back then. As a result of this smaller size, the exposure to grain is increased which makes blood sugar more likely to elevate. 

As a general rule of health, I recommend staying away from grains during any type of weight loss regimen. Once the weight is lost, a sprouted grain bread by the brand name “Ezekiel Bread” can be used in moderation; however, I’m still cautious with this type of bread as well. If you notice increase in carbohydrate cravings after the consumption of Ezekiel Bread, then you should avoid it. 

To Your Health,

Brian Brown

Eating Like Jesus: 8 Healthy Foods Of His Time (Part 1)

Coming on the heels of Easter, I thought it would be appropriate to talk about foods that Jesus may have eaten and the potential health benefits of these foods. In todays installment, we will talk about the first four foods and then cover the next four foods in the next segment. 

Although there are only a very few examples of what Jesus actually ate, we can make some generalizations based on archeological findings and also by looking at today’s consumption of traditional foods in the Middle East. In many areas of the Middle East, people still eat the same foods that were eaten thousands of years ago. 

1. Pomegranates 

These are high in a very potent anti-oxidant called “Peroxidase” (per-ox-ee-day-ce). The health benefits of this enzyme are amazing. It protects your body from the effects of the break-down of cholesterol. Experts believe that regular consumption of this fruit can have major health benefits to the heart, breast health, prostate health, and skin health. This is why pomegranates are called “super fruits”. Additionally, a single pomegranate contains 50% of your daily allowance of fiber and Vitamin C. 

2. Fish 

There are several examples of this important staple in the diet of the people during Jesus’ day, and there are even more examples of the occupation of fishing in the Bible as well. The health benefits of fish are well known. The high content of Omega 3 Fatty Acids make them the ideal food for good heart health. Fatty fish that have been shown to have health benefits are Herring, Mackerel, Sardines, Lake Trout, & Salmon 

3. Honey 

Honey has long been recognized for its anti-microbial benefits for healing cuts and other wounds. Even more recent research has shown that the phytonutrients in honey may have cancer-fighting ability. Other researchers also believe that honey can promote healthy balance of cholesterol & blood sugar as well as promote healthy digestive tract health. 

4. Olive Oil & Olives 

Since the times of ancient Egypt, olives and olive oil have been a traditional staple food. Olives are exceptionally high in fiber and are known to promote heart health by helping maintain healthy cholesterol levels and controlling inflammation. This inflammatory effect reaches further than the blood vessels; most people notice improved joint mobility and decrease of pain while using olive oil. Lastly, it has shown benefits of promoting healthy blood sugar levels as well. 

Part 2 Is Coming Later This Week…….. Stay Tuned 

To Your Health, 

Brian Brown

Little Known Health Benefits Of Melatonin

O.k., here’s the obvious. Melatonin helps with sleep. I know, I can hear through the waves of cyberspace the resounding… “Duhh.” More specifically, it helps influence sleep patterns – the fancy name is circadian rhythm. By influencing the deeper stages, Stage IV and REM, quality of sleep improves and health benefits are conveyed. 

Here are some published health benefits of Melatonin: 

Influences the release of Human Growth Hormone (HGH); which can affect weight loss and healthy weight maintenance 

• Energizes 
• Enhances Mood 
• Increases Natural-Killer-Cells 
• Modulates Immune Function 
• Protects Against Cancer 
• Potent Antioxidant 
• Free Radical Scavenger 

• Lowers Blood Pressure 
• Decreases Migraines & Cluster Headaches 

Melatonin is readily available in most all pharmacies. The best form to use is a “time release, micronized” form. This allows for better absorption and longer duration of action, compared to the standard over-the-counter versions, which more closely mimics the body’s natural Melatonin release. Typical dose range is anywhere from 1mg to 30mg per night. Because of the known health benefits and the relative low side effect profile, this supplement is a good all-around addition to any wellness regimen. 

To Your Health, 

Brian Brown

How Can I Prevent or Reverse Type II Diabetes?

There’s been a lot of talk lately about diabetes remission. Edward Gregg from the Centers For Disease Control (CDC) summarizes the common thinking of today very well… 

Kind of a long-term assumption really is that once you have diabetes there's no turning back on it, and there's no remission or cure -- Edward Gregg 

However, in a recent study that Edward Gregg and his team at the CDC published in the Journal of The American Medical Association (JAMA), 11.5% of those with Type II Diabetes who participated in a one year program of intensive diet and exercise were found to have blood sugar levels that approached those levels of their “pre-diabetic” state. 

Additionally, those who were more newly diagnosed had a greater chance of falling into the 11.5% group of people who went into remission. The hallmark of the research findings was that weekly accountability and support played just as important a role as diet and exercise. 

This gives hope to those with Type II Diabetes that aggressive lifestyle change & proper accountability can have significant impact on overall health outcomes with Type II Diabetes. It’s no longer a mandatory sentence that has to be accepted. It can be fought, and the battle can be won. 

At Matrix Wellness Solutions, we have had a number of clients who have reduced or stopped their diabetes medications under the close medical supervision that we offer through our weight loss programs. Below is a graph of one such patient.

Upon admission to the clinic, this person had a fasting blood sugar of 260; he was also 320 pounds and taking 60 units of insulin along with two different oral diabetes medications. Over a 6 month period, his blood sugar continued to decline and he lost 70.4 pounds. The end result was that he came off of insulin & one of his oral diabetes medications completely. The other oral medication has been cut in half and we are hopeful that he will be off of this one in the next 3 months. 

During this six-month period, this particular patient was seen on a weekly basis. He was also given dietary education, support & accountability for a customized diet plan with moderate exercise. His lab work and blood sugars were monitored frequently throughout this period and adjustments were made to his medications as needed. 

At Matrix Wellness Solutions we have real people with real results.

What Your Primary Care May Not Know About Your Thyroid May Hurt You

This past week, I accidentally recorded the Fox News Channel’s show, Sunday Housecall. Just as I was about to delete it from my DVR list, the show’s description caught my eye. One of the lead segments was on thyroid health. Out of curiosity, I decided to watch the recording. 

Dr. David Samadi made the following statement: “Your doctor may say that your thyroid hormones are normal, but they could be a low normal, not optimal enough. So, you may have to have a conversation (with your Primary Care Provider) and boost it toward the higher normal.” 

I see this all the time with our clients at Matrix Wellness Solutions. Sub-clinical hypothyroidism, as Dr. Samadi is referring to, is more common than one might think. It’s also one of the most overlooked disorders of aging. Now, don’t get me wrong. When I speak of “aging” in the last statement, I’m referring to anyone over 30 years of age. Few people realize that from age 30 to 50 years our thyroid hormone declines about 20-30% -- decline measured as decreased production, decreased conversion, decreased sensitivity, or a combination of these. It may still be in the normal range, but it’s definitely NOT optimal. 

Treating thyroid hormone to “optimal” levels is one of the most beneficial things we can do in medicine. It only takes a slightly different approach and mindset, but the benefits are numerous: weight loss, blood sugar regulation, osteoporosis prevention, mental clarity, short-term memory improvement, mood enhancement, and the list goes on. 

I’ve included the link to the Sunday Housecall segment, so you can check it out for yourself. 

Enjoy… 

Watch Video Here:
http://video.foxnews.com/v/2186625153001/

Is The Mediterranean Diet A Cure For Heart Disease?

Is The Mediterranean Diet A Cure For Heart Disease? 

Why a traditional “low-fat diet” may not be good for your heart 

In a recent study conducted over five years in Spain, researchers discovered that patients who ate a Mediterranean Diet high in healthy fruits, vegetables, fish, extra virgin olive oil (EVOO) and certain nuts were 28-30% less likely to develop cardiovascular disease than those who ate a standard low-fat diet. These results were published in the “bible” of medicine, The New England Journal of Medicine, just this past week. 

You may be saying to yourself right now, “This isn’t new information. We’ve already heard about this haven’t we?” The answer is “Yes” and “No”. It has been “suspected” for years that those who live in Mediterranean areas have less heart disease and stroke. Up until this point, this information has only been gathered by observation. There has never been a “randomized-controlled” study to prove it (sorry for the technical jargon). This study is the first of its kind to show, with actual hard proof, that this type of diet is beneficial. 

Ten Helpful Tips For Adopting A Mediterranean Diet 

• QUALITY of fat is essential – EVOO is the preferred fat with the Mediterranean Diet; keep in mind, EVOO is a fragile oil, therefore using it in the raw, uncooked form is best when possible 

• Fresh fruits should be the only desserts – when eating fresh fruit, a higher proportion of berries is the most beneficial because they have a very low glycemic index; the acceptable fruits include: 

• Fresh berries, apples, cherries, dates, peaches, grapefruit, and melons 

• Stay away from refined/processed foods – ie, breads, sweets, sodas, canned foods, and processed meats 

• If you do eat red meat, limit it to 1-2 times per week and only eat “free-range” or “non-grain-fed” 

• Eat as much “deep-sea” fish as you can fit into your diet – this provides an excellent source of healthy fats in the diet, which are good for your heart and blood vessels 

• Keep in mind, poultry and eggs are also acceptable proteins 

• One or two days per week, take a break from animal protein and just eat fruit and veggies; the acceptable vegetables are: 

• Artichokes, eggplant, celery, broccoli, onions, chick peas, peppers, sweet potatoes, lettuce, mushrooms, celery and tomatoes 

• One glass of medium to full bodied red wine per day was shown to have heart healthy benefits 

• When you feel the need for a snack, eat a small serving of nuts – cup your hand and whatever you can hold in the palm of your hand, is an acceptable portion once or twice a day; this should be about ¼ cup PER DAY. 

• When choosing the right nuts, always try consume them in the most natural state; processed nuts are too high in salt, have added vegetable oil, and have usually been baked, which breaks down their healthy fats into unhealthy, oxidized fats. I typically choose Macadamia nuts or Raw Almonds & occasionally Raw Cashews for my snack. I lean toward these because they are some of the lowest in Omega 6. 

As with any diet, there’s always a balance between what’s NOT eaten and what IS eaten. Eating healthier takes effort. The tips mentioned above may take you a little time to adopt. With the exception of substituting some of my protein with isolated whey, I’ve personally adopted most of the Mediterranean Diet style. In the grand scheme of things, this type of diet looks very similar to the Paleo (or Paleolithic) Diet style as well. I’m a huge proponent of both of these styles because they are so anti-inflammatory in their composition. As such, they are the most beneficial for the heart, brain, blood vessels, and overall health. 

To Your Optimal Health & Vitality, 

Brian

If Protein Is “King”, How Much Do I Need?

Most people don’t realize that, as we age, our demand for protein grows. Problematically, as we age, we generally consume less protein. As such, our body’s defenses become weaker which makes us more susceptible to diseases and illnesses. Additionally, without the right amount of protein, we also struggle to maintain healthy blood sugar and insulin control, we feel hungry more often, and we struggle to regulate our weight. 

Sadly, most Americans consume a larger proportion of carbohydrates vs. proteins in their daily diet. This imbalance only accelerates the problems mentioned above and sets us up for failure with regard to our health. Another longstanding trend is to reduce fat intake. While there’s nothing wrong with reducing saturated fats in our diet, going to an extreme low fat diet can be detrimental to your health both physically and emotionally. Low fat diets are notorious for causing depression in those who ascribe to this type of diet modification. 

We must strike a healthy balance between carbohydrates, protein, and fat. In my recent review of current medical research, there is a large amount of evidence that proves the health benefits of a high-protein, low-carbohydrate, moderate -fat diet. These benefits include weight loss, blood sugar regulation, insulin reduction, lower blood pressure, less blood vessel inflammation, and preservation of healthy metabolism. 

There is a quick way to calculate your protein need per day. The formula is as follows: 

Your Weight (in pounds) ÷ 2.2 = Your Weight (in kg.) 

Next… 

Protein Need FOR WOMEN: Your weight in kg. × 0.82 = Amount of Protein Grams/day 

Protein Need FOR MEN: Your weight in kg. × 0.89 = Amount of Protein Grams/day 

When increasing your dietary protein, it’s best to be medically supervised when doing this type of diet, so make sure you drink plenty of water and consult a wellness specialist before embarking on this type of diet.

Your Secret Weapon To Healthy Living

Adequate protein is your secret weapon to healthy living. Healthy living starts with healthy eating, and protein is king. I know this sounds radical, but it’s true. Obviously, you want to eat a very balanced diet. This should include the healthiest forms of protein: lean meat, whey, or soy to name a few. However, what most people are not aware of is the importance of timing.

Morning time is the healthiest time of day that you should eat the bulk of your protein. There are hormonal reasons why you should start your day with protein. The amounts of morning protein vary based on age, dietary needs, individual health goals, and the presence of any illnesses such as diabetes or kidney disease. You should consult a health provider to discuss the proper amount that’s right for you.

Start your day with a healthy dose of lean protein such as egg whites, a whey protein shake, or a soy protein shake, and you will find your energy level improve & your cravings decrease. Make sure you drink plenty of water and you will be well on your way to a healthier life.